Notes

First 100 mile week since March 2015, the main difference being no double runs. Body seems to be holding up well to the increased mileage with the inclusion of my first ‘Steve Way’ BAC marathon session (No. 3) on the Wednesday consisting of 3 x 15 minute intervals with 3 minute recoveries. A decent session with a good group out including Steve, Jon, Jez and Tom Craggs who headed down from Winchester for the session. Considering the increase in mileage I was happy with the session with 5:50/m 5:48/m 5:54/m fighting a headwind on the prom for the first half of each interval. Weekly massage \ recovery day was moved to Thursday which was needed. Main run of the week was the planned 30 miler on Saturday where again I combined this with Parkrun (Blandford 2nd 17:43), this time a solo 8 miles before joing Jez in Shapwick for the run to Blandford and back before the final 6 miles home. The weekend’s second long run was much better than expected and legs seemed to have recovered well from Saturday. Another week in the bag!

Diet \ Food Diary

Back to recording my meals in a detailed meal planner, started the first two days with a daily calorie target of 2000, this would be the base and extra calories would be added dependant on the days activities (as shown in the ‘training by days’ table.